Ease Sciatica With These 10 Yoga Poses

Effective postures that over-time will increase the blood flood to your sciatic nerves and relieve pain.

Yoga has been effective in treating various ailments of the body because it concentrates on holistic treatment that when performed in the long run can drive away the condition completely. However, this requires dedication to perform the various poses at least four to five times a week. Sciatica refers to pain anywhere along the sciatic nerve and it usually appears on one side of the body. The sciatic nerve passes along the buttock muscles through the back of the thigh and prolongs along the outer edge of each leg to the foot. If you have sciatica, a yoga practice that starts with standing positions, moved on to downward-facing dog and then to poses that can be performed while lying on the back and the sides can relieve and strengthen the back area. Below are a few postures that are easy to perform and can give you great relief from sciatica.

1. Pigeon in a chair

This is an effective pose for folks who find lying down in the supine position difficult.

Steps:

Sit on a chair with both feet planted firmly on the ground, thighs parallel to the floor.

Lift your right ankle towards the left knee and rest it on the knee.

Gently stretch the right knee downwards to feel a stretch along your right buttock. Stay in position for 20 seconds and then repeat with the other leg.

2. Reclined Pigeon With Prep Stretch

This supine position pose can be performed even in bed. Do this before you go to sleep and if the pain is acute, when you wake up in the morning as well.

Steps:

Rest on your back with the knees bent so the heels are right under the knees.

Then, cross the right foot’s sole towards the left knee and place firmly above the knee. If this stretch is enough, hold on.

You can further the stretch by pulling the right leg towards the body by holding it by the thigh or the shin. While doing this, push the left leg away from the body. Hold for 10 seconds. The aim is to avoid using the upper body and let the lower body feel the stretch.

Release and repeat with the other leg.

3. Pigeon pose

Once you master the first two stretches, you can take on this posture to challenge the muscles further. The pose is also known as the King of Hip Openers for good reason.

Steps:

Kneel on your knees with the feet pointing backwards.

Stretch the right leg behind you.

Bend the left knee so the left foot is near the right pelvic bone. Point both the leg’s toes. You can use a folded blanket as support under your butt for this position.

Now, lean forward so that the chest is puffed forward. You can place the palms on the ground for support. Hold the position for 10 seconds.*

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